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We explore how the glymphatic system clears waste from the brain and why deep NREM sleep is the engine that makes it run. We connect fluid mechanics, aging, and practical habits to day-after performance and long-term cognitive health.
• what glymphatic flow is and why it matters
• astrocytes, aquaporin 4, and fluid exchange
• deep sleep’s 60% space expansion and clearance surge
• amyloid and tau removal and disease risk
• bidirectional link between sleep loss and pathology
• aging effects and aquaporin 4 polarity loss
• alcohol, caffeine, and fragmented deep sleep
• consistent schedules, circadian support, cool dark rooms
• side sleeping as a low-risk experiment
• near-term memory and attention benefits
We’d encourage you to start monitoring your deep sleep quality closely because your brain’s health is literally being decided night after night.
This podcast is created by Ai for educational and entertainment purposes only and does not constitute professional medical or health advice. Please talk to your healthcare team for medical advice.

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